Announcements
Save the Date – Holiday Hoedown December 14th!!! Starts at 7pm – 10pm.
Fitness
A. Take 15 Minutes to establish a 2RM Front Squat
B. 5 Rounds AFAP
7 x Push Presses
7 x Strict Pull-ups
14 x Air Squats
Performance – Sport
A. Take 15 Minutes to establish a 3 Cleans + 1 Jerk
B. 5 Rounds AFAP
7 x Shoulder to Overhead @ 135lb/95lb (Adv 155lb/105lb)
14 x Pull-ups (Adv C2B optional)
21 x Air Squats
-Post results under comments
“something smells like up dog in here”
I can’t believe Matt put that picture of me on the WOD page….
snatches, double unders and T2B again!?!?!
“I don’t care what Zenplanner says. You are #16. Not FIT class for you!”
Drew I really do feel bad when I have to turn people away 🙁 Just always remember to reserve!!!!!
10K row 41:32.7
A. 165
B. 14:21 Rx
Sport
A. 85-115-125-135-145-155-165. Was happy with 165. Could have maybe done 170-175 but was feeling a little light headed and thought it would be best not to.
B. 7:46 Rx. Good workout! Not as bad as I thought it would be. Thought about why I’m doing all this crazy stuff to help keep me motivated 🙂 Did regular pull-ups to save my hands and I knew that that many chest to bar would be real rough on them. Good day! 🙂
Performance
Kids were extra rowdy today.. sorry 1000 class!!
A. Worked to 125. Should have done more, but my right shoulder is a little sore from lots of STO at an outside gym a week ago.
B. 11:33 95#, red banded pull ups. Should have tried the gloves… my hands hurt.
Sport:
A. 85-105-125-135-145-155-(ran out if time to go heavier. Was feeling good and definitely could of kept going).
B. 7:38Rx
This was a good one, and a sneaky lung burner that I wasn’t expecting.
Fitness
Took it a bit easy today – shoulders were sore
A: Did 115# with bad form. Dropped down to 95# and worked on getting lower
B. 8:50 – PP @ 65#, w/ring rows. Did 6 reps cuz I lost count. Did another rep while waiting for the group to finish. Should have pushed the weight.
CnJ x2 135 lbs ..comfortable.
Wod sport Rx 10:40. Not too hard. Did sto unbroken and pull-ups mostly in two sets of 7s. Moved kind of slow but a good enough pace to get a decent workout.
Performance
A. worked up to 185#, didn’t try more
B. 11:10 – @115#, green-band pullups (2 rounds), jumping pull-ups (3 rounds). Did get the STOs unbroken. Pull-ups are going to be the end of me.
Fun Friday evening workout!
Fitness:
A. 35-55-75-85-90-95-100-105-110-115
B.7:18@55#, black band pullups